The Federal Law Enforcement Training Center (FLETC) Physical Efficiency Battery (PEB) is a one day fitness assessment for Law Enforcement Officers beginning training in any FLETC course or training academy. This 6-week training plan will specifically prepare the officer for the demands of the fitness assessment. The PEB consists of the following events:
- Body Composition Caliper Test (Ungraded Event)
- Sit and Reach Flexibility Test
- Bench Press One Rep Max (1RM)
- Illinois Agility Drill
- 1.5 Mile Run
The assessments are graded dependent on Gender and Age. CLICK HERE to view the PEB Score Chart.
This training plan specifically trains for each component of the PEB assessment to ensure maximum results. You’ll complete the full PEB assessment 3 times in this plan, at the beginning, middle, and end. Week 6 includes a deload week prior to your PEB assessment. Complete the plan the 6 weeks directly before your FLETC course start date.
The follow on progressions utilize your assessment scores to automatically scale to your current level of fitness. In addition, this will provide familiarity with the test in preparation for the real assessment at the start of the course.
Weekly Training – Week 1 Example
- Monday: FLETC PEB Assessment
- Tuesday: Upper/Lower Body Strength, Agility
- Wednesday: Run Improvement
- Thursday: Upper/Lower Body Strength, Agility
- Friday: Run Improvement
- 1.5 Mile Run Course
- 2x 15/25# Dumbbells
- Pull Up Bar
- Ruler/Yardstick for Sit and Reach
- 8x Cones or markers for Illinois Agility Drill
- Bench Press, Barbell, Plates for Bench Assessment/Progressions
- Foam Roller
The Body Composition Test
The Body Composition Test can’t be trained, but the plan will result in fat loss if completed in conjunction with a healthy diet. CLICK HERE for our Nutritional Guidelines.
Sit and Reach
The Sit and Reach assesses flexibility in the legs, low back, and upper back. Each warm up includes our Toe Touch Complex for developing flexibility, as well as the actual Sit and Reach Assessment. CLICK HERE for a video of how to conduct the Sit and Reach.
Bench Press 1RM
In order to improve your 1RM Bench Press, you will utilize our Rat 6 strength progression. This uses your 1RM assessment and a percentage based progression for increasing maximal strength with the Bench Press.
(1) 8 Rounds
- 3x Bench Press – Use the Loading Below and your 1RM Load from SESSION 1
- Lat + Pec Stretch
Bench Press Loading – 3x Reps each Round
1 50% 1RM
2 60% 1RM
3 70% 1RM
4-8 80% 1RM Lets say your 1RM Bench Press assessed in SESSION 1 is 250#.
For this example, we’ll your 1RM Bench Press is 250 pounds. Eighty Percent of 250 is 200 (250 x .80). 200# will be your working load. Below will be your loading – 3 reps each round
Illinois Agility Drill
The Illinois Agility Drill measures your ability to sprint, decelerate, change direction, and navigate obstacles. Note that the starting position is laying on your stomach in the prone position. Click the link above and fast forward to 3:49 to see the Illinois Drill demonstrated for the PEB.
You’ll practice this agility drill 2-3x a week at increasing speeds, as well as multiple 10m shuttle runs to train the sprinting, deceleration, and direction change required in this assessment. If possible, we recommend practicing on the same kind of surface that the PEB will be conducted.
In addition, you’ll utilize our Quadrille Exercise to train leg strength specific to the eccentric demands of sprinting and decorating rapidly in order to change direction rapidly.
1.5 Mile Run
You’ll use 400m and 800m Intervals based on your assessment run time and the MTI Running Calculator. To find your interval pace, simply enter your 1.5 run time into the calculator under the “1.5 Mile” option. The calculator will give you your goal interval pace for each distance (400m or 800m). CLICK HERE for the MTI Running Calculator
In this example, the assessment time for the 1.5 Mile Run is 10 Minutes. Your 400m Interval Pace is between 1:27-1:41, and your 800m Interval Pace is between 3:06-3:22. A example session calls for:
(1) 6 Rounds
- 400m Run @ Interval Pace using the results from SESSION 1 and the MTI Running Calculator
- Rest 2 minutes between efforts
Complete 6x 400m Interval Runs between 1:27-1:41. Each run is followed by 2 minutes of rest.
What if I miss a day?
If you miss a day, make up the session you missed the next day and follow the programming as prescribed. If this happens, we recommend training on a Saturday to stay on schedule.
What if I can’t do the whole session?
If you don’t have enough time to complete the whole session, you can split the session into two.
Why are there two numbers next to an exercise?
If the two numbers are before the lift, it’s the number of reps female and male athletes will do. Female rep numbers come first:
3/5x Pull Ups means female athletes do 3x Pull Ups and males do 5x.
If the two numbers come after the lift, it’s the loading female and male athletes will use:
Bench Press (75/95#) – means that females will lift a barbell loaded at 75# and males will lift a barbell loaded at 95#. “#” symbolizes “pounds.”
If the session calls for 8x walking lunges, does that mean 8x walking lunges total or 8x each leg?
8x each leg, 16x total.
Click HERE for the Exercise Page